Type 2 Diabetes

1. Put exercise first. Regular exercise by itself can cut diabetes risk. That it also helps keep weight in check adds even more benefit. Choose things you enjoy and do them every day.

2. Try to keep weight in check. Being a healthy weight is the best thing you can do to lower your risk of diabetes. Need to lose weight? Getting active and eating smaller portions s-l-o-w-l-y are your best bets.

3. Choose healthy fats. Sure, they’ve got long names, but a diet rich in mono and polyunsaturated fats can help lower your risk of diabetes and heart disease. Canola oil and olive oil are great choices, as are the fats in avocados, nuts, and seeds.

4. Focus on plant foods. A diet high in whole grains can help lower the risk of diabetes and keep appetite in check. Choose a good variety of whole grain foods prepared in interesting ways, such as Mollie Katzen’s recipe for couscous-quinoa tabouli.

5. Cut back on refined carbs and sugary drinks. White bread, white rice, white pasta and potatoes cause fast and furious increases in blood sugar, as do sugary soft drinks, fruit punch, and fruit juice. Over time, eating lots of these refined carbohydrates and sugar may increase your risk of type 2 diabetes. To lower your risk—switch to whole grains and skip the sugar, especially the sugary drinks.

Keeping weight in check, being active, and eating a healthy diet can prevent most cases of type 2 diabetes.

There’s good news and bad news about type 2 diabetes, which is also called adult onset diabetes. The bad news? It’s striking people at younger and younger ages, and rates are skyrocketing as the population grows heavier and gets less physical activity. The good news? It’s highly preventable.

Keeping weight in check and being physically active can help prevent most cases of the disease. Choosing a diet rich in whole grains and healthy fats adds even more protection.

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